Throughout lockdown, many of us have improvised ways to get daily exercise by going on walks, buying home workout equipment, and picking up new sports – but the time for improvisation is behind us. With gyms re-opening this week many of us are excited to get back into a workout routine, however, there are also lots of people who may feel anxiety about returning to the gym.
The past year has taken a real toll on everyone, so feeling nervous about a return to normalcy is to be expected! There are lots of reasons why you may be feeling nervous about going to your gym again. Many of us may feel concerned about the spread of Covid-19 and our personal safety when attending gyms. Whilst there is always going to be a risk of this, gyms are working hard to ensure they have the correct safety measures in place. Such mitigation strategies include increased sanitising stations, single-person entry rules, and apps where you can book gym slots and check how busy your gym is.
Anxiety may also be due to body-weight fluctuations as a result of lockdown. This is perfectly normal, in fact, it has been reported that as of January 2021, 22% of adults reported gaining weight during the pandemic. For some people, this may mean they feel insecure and self-conscious when working out because of their body image or fitness levels. Furthermore, the array of advanced equipment in gyms can be daunting for those of us who are new to working out in professional settings.
Finally, after getting used to working out in the privacy of your own home or garden, the prospect of working out in front of others can seem quite embarrassing. This is emphasised by the male gaze within gyms which makes many women feel they are constantly being watched. Gyms are often viewed as a male-dominated space, and this can make women feel extremely uncomfortable. Fitrated.com found that over 70% of women stated they have had an interaction that has made them uncomfortable at the gym.
However, there are ways that you can deal with these feelings of stress and worry, so here are some top tips on how to battle “gymtimidation”.
Start small
When returning to any form of exercise after a break it’s important not to run before you walk. Start with the basics again and build your way back up to your previous fitness levels. Make sure that you include an adequate warm-up and cool down and allow yourself rest days in between sessions so you don’t injure yourself.
Female-only gyms
There are lots of female-only gyms and gym classes that provide women with a safe space to workout. Alternatively, if a female-only gym isn’t what you are looking for, but you still want the option for privacy then most gyms include a woman’s only section. Try scoping out possible gyms before you join to ensure the women-only section suits your needs.
Plan in advance
If you are nervous about the possibility of spreading or contracting Covid-19 whilst at the gym but still want to go, then planning your trip in advance is a must. Head to your gym’s app or website and find out when their off-peak hours are and try fitting your workout in here when it’s quiet. This is also a great option for making the most of your time as more equipment will be available. Also, make sure that you are planning your routine in advance, so you don’t end up wandering around aimlessly as this is often when we become overwhelmed.
Invest in gym-wear
If you have the extra cash, then buying new gym clothes is a great way to motivate you to workout! Having an outfit that you really love may help to give you the confidence to complete your workout or even try something new. Plus, having high-quality gear like trainers and sports bras will also benefit the quality of your workout, catering to any particular areas where you may need extra support.
Talk to an instructor
If you are joining a new gym, ask for a tour before you commit. This is a great way of seeing what’s available and also gives you the opportunity to get to know instructors and ask them questions. If you feel up to it, then maybe schedule a personal training session as they can help you get to grips with all-things-gym. It may seem intimidating to strike up a conversation with a professional, but don’t forget that it is their job to help you and they are always happy to assist!
Fake it till you make it!
Confidence is not always easy to acquire, but I am a big fan of the ‘fake it till you make it’ ethos. Try to push through the discomfort and really force yourself outside of your comfort zone. It will come with time but once you have been at the gym a while, it will become less daunting and you will get into a routine.
All that being said, if you end up preferring the at-home-workout routine or really don’t feel comfortable going to public spaces yet, then don’t feel pressure to go just because other people are. Take your time and be patient with both your body and your mind, these both need training equally!